You are here

Quads

Oblique Pike

Oblique Pike

A.

Start on the floor in single-leg plank on palms with left toes on a glider or towel. Hook the left foot over the right ankle.

B.

With straight legs, lift hips up into a pike position and pull the glider or towel toward chest on a slow 4 to 6 count. Reverse movement.

Mistakes and Tips:

Scale it up: Add a push-up between reps

Scrambled Eggs

Scrambled Eggs

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Straighten right leg out to side.

C.

Sweep right leg back, bringing it in line with torso on a slow 4 to 6 count. Reverse movement, bringing leg out to side. Keep right leg straight and lifted throughout.

Mistakes and Tips:

Scale it down: Limit range of motion during the sweep.
Scale it up: Lift arm opposite working leg straight out in front.

Skating

Skating

A.

Tie resistance band around shins, keeping band taut. Stand with feet hip-width apart, then lower into a squat. Maintaining squat, step right leg out to side. Reverse movement, controlling band on its way back in while maintaining tension in the band and depth in the squat.

Mistakes and Tips:

Scale it up: Place a glider under the right foot

Super Lunge

Super Lunge

A.

Start kneeling on floor with right foot forward and left knee directly under hip. Place resistance band under arch of right foot and cross the band, one end in each hand. Lift left knee, hovering 2 inches above ground. 

B.

Straighten both legs while squeezing elbows toward waist and pull hands away from each other on a slow 4 to 6 count. Return to start on a slow 4 to 6 count, drawing hands back in toward each other on the way down.

Bear

Bear

A.

Start on the floor in plank on palms with toes together on a glider or towel.

B.

Keeping back flat, bend knees and pull thighs forward on a slow 4 to 6 count, then reverse the movement, keeping thighs together. Continue for 60 to 90 seconds.

Mistakes and Tips:

Scale it down: Place knees on gliders
Scale it up: Add a push-up between reps

Front Squat

Front Squat

A.

Stand with feet hip-width apart, holding a weight in each hand at shoulders with palms facing each other and arms bent with elbows pointing downward.

B.

Keeping arms fixed and chest lifted, take 5 seconds to lower into a squat until hips drop below knees, then hold that position for 5 seconds. Take 5 seconds to return to start. 

Mistakes and Tips:

Scale down: Do move without weights
Scale up: 
Stand facing a wall with feet hip-width apart and big toes touching a wall throughout reps; this will force your chest to stay lifted.

Forward Lunge

Forward Lunge

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg forward and take 5 seconds to lower into a lunge, bending legs 90 degrees. Hold this position for 5 seconds. Push through right heel to return to start. 

Mistakes and Tips:

Scale down: Perform the move without weights.
Scale up: Take 5 seconds to rise out of lunge and return to start.

Push-Up

Push-Up

A.

Start on floor in plank on palms. Take 5 seconds to lower body until chest grazes floor (bend elbows back at 45 degrees).

B.

Quickly push up to start. Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 

Mistakes and Tips:

Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 
Scale up: Also hold push-up at 
lowest point for 5 seconds, then take 5 seconds to push back up to start. 

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Pages